TEDGlobal 2013
Kelly McGonigal: How to make stress your friend
Kelly McGonigal: Kako narediti stres za zaveznika
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Stres. Povzroča razbijanje srca, pospešuje dihanje in potenje dlani. Toda medtem ko stres obravnavamo za sovražnika javnega zdravja, številne raziskave kažejo, da je stres zdravju škodljiv le, če smo v to prepričani.
Psihologinja, Kelly McGonigal, nas poziva, da na stres pričnemo gledati bolj pozitivno, obenem nam predstavi doslej spregledani mehanizem za zmanjševanje stresa: povezovanje z drugimi.
Kelly McGonigal - Health psychologist
Kelly McGonigal translates academic research into practical strategies for health, happiness and personal success. Full bio
Kelly McGonigal translates academic research into practical strategies for health, happiness and personal success. Full bio
Double-click the English transcript below to play the video.
00:12
I have a confession to make,
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Nekaj vam bom priznala,
00:16
but first, I want you
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toda najprej si želim
00:19
to make a little confession to me.
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da nekaj malega vi priznate meni.
00:23
In the past year, I want you to just raise your hand
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Lepo prosim, če v odgovor
kar dvignete roko tisti,
kar dvignete roko tisti,
00:26
if you've experienced relatively little stress.
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ki ste v preteklem letu doživeli
pretežno malo stresa.
pretežno malo stresa.
00:29
Anyone?
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Je kdo?
00:32
How about a moderate amount of stress?
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Kaj pa zmerno količino stresa?
00:35
Who has experienced a lot of stress?
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Kdo pa je doživel veliko stresa?
00:38
Yeah. Me too.
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Ja, tudi jaz sem ga.
00:40
But that is not my confession.
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Toda to ni moje priznanje.
00:43
My confession is this: I am a health psychologist,
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Moje priznanje je naslednje:
sem zdravstvena psihoginja
sem zdravstvena psihoginja
00:46
and my mission is to help people be happier and healthier.
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in moja naloga je,
da ljudem pomagam do sreče in zdravja.
da ljudem pomagam do sreče in zdravja.
00:51
But I fear that something I've been teaching
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Vendar se bojim, da to, kar sem poučevala
00:54
for the last 10 years is doing more harm than good,
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zadnjih deset let,
povzroča več škode kot koristi,
povzroča več škode kot koristi,
00:59
and it has to do with stress.
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in ima veliko opraviti s stresom.
01:01
For years I've been telling people, stress makes you sick.
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Že leta ljudem govorim,
da je stres tisti, ki te naredi bolnega.
da je stres tisti, ki te naredi bolnega.
01:04
It increases the risk of everything from the common cold
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Da povečuje tveganje za vse,
od običajnega prehlada
od običajnega prehlada
01:07
to cardiovascular disease.
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do bolezni srca in ožilja.
01:09
Basically, I've turned stress into the enemy.
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S tem s tem stres naredila za sovražnika.
01:14
But I have changed my mind about stress,
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Toda moje prepričanje o stresu
se je vendarle spremenilo,
se je vendarle spremenilo,
01:17
and today, I want to change yours.
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zato danes želim spremeniti
tudi vaše prepričanje.
tudi vaše prepričanje.
01:21
Let me start with the study that made me rethink
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Začeli bi z raziskavo,
zaradi katere sem premislila
zaradi katere sem premislila
01:23
my whole approach to stress.
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o svojem celotnem pristopu k stresu.
01:25
This study tracked 30,000 adults in the United States
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Študija je spremljala
30.000 odraslih v ZDA
30.000 odraslih v ZDA
01:29
for eight years, and they started by asking people,
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osem let tako, da jih je najprej vprašala,
01:33
"How much stress have you experienced in the last year?"
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"Koliko stresa ste doživeli
v preteklem letu?"
v preteklem letu?"
01:36
They also asked, "Do you believe
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Vprašanje je bilo še, "Ali verjamete,
01:40
that stress is harmful for your health?"
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da je stres škodljiv za vaše zdravje?"
01:44
And then they used public death records
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Raziskava je nato uporabila
javne podatke o umrljivosti
javne podatke o umrljivosti
01:46
to find out who died.
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da bi ugotovila, kdo je umrl.
01:48
(Laughter)
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(smeh)
01:49
Okay. Some bad news first.
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Dobro, za začetek nekaj slabih novic.
01:53
People who experienced a lot of stress in the previous year
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Osebe, ki so v preteklem letu
doživele veliko stresa
doživele veliko stresa
01:56
had a 43 percent increased risk of dying.
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so imele 43% večje tveganje za umrljivost.
02:00
But that was only true for the people
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Toda to je veljalo le za tiste,
02:04
who also believed that stress is harmful for your health.
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ki so bili prepričani,
da je stres zdravju škodljiv.
da je stres zdravju škodljiv.
02:08
(Laughter)
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(smeh)
02:10
People who experienced a lot of stress
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Osebe, ki so doživele veliko stresa,
02:13
but did not view stress as harmful
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pa ga niso jemale kot zdravju škodljivega,
02:15
were no more likely to die.
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niso imele povečane umrljivosti.
02:16
In fact, they had the lowest risk of dying
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Dejansko so imeli
najnižje tveganje umrljivosti
najnižje tveganje umrljivosti
02:20
of anyone in the study, including people
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od vseh v študiji, vključujoč tudi tiste,
02:22
who had relatively little stress.
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ki so doživeli pretežno malo stresa.
02:24
Now the researchers estimated that over the eight years
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Raziskovalci so tako ocenili,
da je v osmih letih
da je v osmih letih
02:27
they were tracking deaths,
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spremljanja umrljivosti
02:28
182,000 Americans died prematurely,
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182.000 Američanov
umrlo prezgodnje smrti
umrlo prezgodnje smrti
02:32
not from stress, but from the belief
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ne zaradi stresa,
temveč zaradi prepričanja,
temveč zaradi prepričanja,
02:34
that stress is bad for you. (Laughter)
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da je stres nekaj slabega. (smeh)
02:38
That is over 20,000 deaths a year.
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To je prek 20.000 umrlih na leto.
02:41
Now, if that estimate is correct,
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Če je ta ocena točna,
02:44
that would make believing stress is bad for you
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to pomeni,
da je bilo slabo mnenje o stresu
da je bilo slabo mnenje o stresu
02:46
the 15th largest cause of death
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petnajsti največji
povzročitelj smrtnih primerov
povzročitelj smrtnih primerov
02:49
in the United States last year,
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v ZDA na leto,
02:51
killing more people than skin cancer,
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in ki pobije več ljudi od kožnega raka,
02:52
HIV/AIDS and homicide.
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virusa HIV/AIDS in umora.
02:56
(Laughter)
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(smeh)
02:59
You can see why this study freaked me out.
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Zdaj vidite,
zakaj sem se ob tej študiji zgrozila.
zakaj sem se ob tej študiji zgrozila.
03:02
Here I've been spending so much energy telling people
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Pa toliko časa sem vložila v to,
da sem ljudem govorila
da sem ljudem govorila
03:05
stress is bad for your health.
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kako je stres zdravju škodljiv.
03:08
So this study got me wondering:
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Tako sem se pričela spraševati:
03:10
Can changing how you think about stress
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Ali te lahko sprememba
v mišljenju o stresu
v mišljenju o stresu
03:13
make you healthier? And here the science says yes.
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naredi bolj zdravega? Znanost pravi DA.
03:16
When you change your mind about stress,
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Ko ti uspe spremeniti stališče o stresu,
03:18
you can change your body's response to stress.
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lahko spremeniš
tudi telesne odzive na stres.
tudi telesne odzive na stres.
03:22
Now to explain how this works,
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Če želim razložiti kako to deluje,
03:24
I want you all to pretend that you are participants
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je potrebno, da se za trenutek
prelevite v udeležence
prelevite v udeležence
03:27
in a study designed to stress you out.
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te raziskave, ki vas hoče vznemiriti.
03:29
It's called the social stress test.
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Imenuje se test socialnega stresa.
03:32
You come into the laboratory,
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Pridete v laboratorij,
03:34
and you're told you have to give a five-minute
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kjer se od vas pričakuje,
da v petih minutah
da v petih minutah
03:37
impromptu speech on your personal weaknesses
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zaigrate nastop o vaših osebnih slabostih
03:41
to a panel of expert evaluators sitting right in front of you,
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ocenjevalni žiriji, ki sedi pred vami,
03:44
and to make sure you feel the pressure,
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in da bi bili res pod pritiskom,
03:46
there are bright lights and a camera in your face,
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so proti vašemu obrazu
usmerili luč in kamero,
usmerili luč in kamero,
03:49
kind of like this.
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nekako tako kot zdaj.
03:52
And the evaluators have been trained
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Ocenjevalci so zdaj poučeni
03:55
to give you discouraging, non-verbal feedback like this.
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da vam podajo
zavračujoč neverbalni odziv, takole.
zavračujoč neverbalni odziv, takole.
04:05
(Laughter)
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(smeh)
04:08
Now that you're sufficiently demoralized,
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In zdaj ko ste že povsem čustveno na tleh
04:11
time for part two: a math test.
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pride drugi del: matematični test.
04:14
And unbeknownst to you,
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Vi pa ne veste,
04:16
the experimenter has been trained to harass you during it.
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da vas raziskovalec
namerno pri tem še nadleguje.
namerno pri tem še nadleguje.
04:20
Now we're going to all do this together.
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Zdaj pa bomo to poskusili narediti
vsi skupaj.
vsi skupaj.
04:22
It's going to be fun.
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Saj bo zabavno.
04:24
For me.
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Zame.
04:25
Okay. I want you all to count backwards
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Ok. Torej želim, da vsi
pričnete šteti nazaj
pričnete šteti nazaj
04:30
from 996 in increments of seven.
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od 996 po minus sedem.
04:33
You're going to do this out loud
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To počnite naglas
04:34
as fast as you can, starting with 996.
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in hitro kot zmorete, začenši pri 996.
04:38
Go!
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Zdaj!
04:39
Audience: (Counting)
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(štetje)
04:41
Go faster. Faster please.
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Hitreje, hitreje prosim.
04:43
You're going too slow.
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To je prepočasi.
04:45
Stop. Stop, stop, stop.
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Dovolj. Dovolj, dovolj, dovolj.
04:48
That guy made a mistake.
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Tisti moški je naredil napako.
04:49
We are going to have to start all over again. (Laughter)
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In zdaj bo treba spet od začetka.
04:52
You're not very good at this, are you?
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Niste ravno dobri v tem, kaj?
04:54
Okay, so you get the idea.
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OK. Torej veste o čem govorim.
04:56
Now, if you were actually in this study,
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Če bi res sodelovali v tej raziskavi,
04:58
you'd probably be a little stressed out.
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bi najbrž bili malce pod stresom.
05:00
Your heart might be pounding,
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Vaše srce bi najbrž močno bilo,
05:01
you might be breathing faster, maybe breaking out into a sweat.
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dihali bi hitreje, se potili.
05:05
And normally, we interpret these physical changes
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Običajno te telesne spremembe razumemo
05:08
as anxiety
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kot tesnobo
05:09
or signs that we aren't coping very well with the pressure.
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oz. znak, da se težko soočamo s stresom.
05:12
But what if you viewed them instead
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Toda kaj pa, če bi te znake razumeli
05:14
as signs that your body was energized,
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kot znake, da je vaše telo vznemirjeno
05:17
was preparing you to meet this challenge?
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zato, da vas pripravi na ta izziv?
05:20
Now that is exactly what participants were told
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To je točno tisto,
kar je bilo rečeno udeležencem
kar je bilo rečeno udeležencem
05:23
in a study conducted at Harvard University.
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raziskave na Harvardski univerzi.
05:26
Before they went through the social stress test,
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Preden so pričeli
s testom socialnega stresa,
s testom socialnega stresa,
05:29
they were taught to rethink their stress response as helpful.
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so bili poučeni, da je stres nekaj,
kar nam v resnici pomaga.
kar nam v resnici pomaga.
05:32
That pounding heart is preparing you for action.
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Da nas hitro bitje srca
pripravlja na delovanje.
pripravlja na delovanje.
05:36
If you're breathing faster, it's no problem.
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Če dihate hitreje, to še ni problem.
05:38
It's getting more oxygen to your brain.
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Vaši možgani bodo prejeli več kisika.
05:41
And participants who learned to view the stress response
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Tako so udeleženci,
ki so svoje odzive na stres jemali
ki so svoje odzive na stres jemali
05:44
as helpful for their performance,
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kot pomoč za lastno udejstvovanje,
05:46
well, they were less stressed out,
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bili dejansko manj vznemirjeni,
05:48
less anxious, more confident,
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manj tesnobni, bolj samozavestni.
05:50
but the most fascinating finding to me
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Toda najbolj navdušujoče spoznanje zame
05:52
was how their physical stress response changed.
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je bilo, kako se je
njihov odziv na stres spremenil.
njihov odziv na stres spremenil.
05:55
Now, in a typical stress response,
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V tipični stresni situaciji
05:57
your heart rate goes up,
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se bo pospešil vaš srčni utrip,
05:59
and your blood vessels constrict like this.
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vaše žile se bodo takole krčile.
06:03
And this is one of the reasons that chronic stress
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To je eden od razlogov,
da je kronični stres
da je kronični stres
06:06
is sometimes associated with cardiovascular disease.
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včasih povezan s težavami srca in ožilja.
06:09
It's not really healthy to be in this state all the time.
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Ni zdravo biti pod stresom ves čas.
06:13
But in the study, when participants viewed
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Vendar, ko so
udeleženci raziskave opazovali
udeleženci raziskave opazovali
06:15
their stress response as helpful,
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svoj odziv na stres kot nekaj koristnega,
06:17
their blood vessels stayed relaxed like this.
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so njihove žile ostale
lepo sproščene. Takole.
lepo sproščene. Takole.
06:21
Their heart was still pounding,
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Srce je resda še vedno razbijalo,
06:22
but this is a much healthier cardiovascular profile.
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toda to je bila vendarle
veliko bolj zdrava srčno-žilna slika.
veliko bolj zdrava srčno-žilna slika.
06:25
It actually looks a lot like what happens
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V resnici je izgledalo tako
06:28
in moments of joy and courage.
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kot v trenutkih radosti in poguma.
06:33
Over a lifetime of stressful experiences,
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Če opazujemo
stres skozi celotno življenje,
stres skozi celotno življenje,
06:35
this one biological change
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lahko ena takšna biološka sprememba
06:39
could be the difference
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pomeni razliko
06:40
between a stress-induced heart attack at age 50
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med s stresom povzročenim
zastojem srca v petdesetih
zastojem srca v petdesetih
06:43
and living well into your 90s.
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in vašim zdravim življenjem
v devetdesetih.
v devetdesetih.
06:46
And this is really what the new science of stress reveals,
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In nova znanost o stresu
razkriva natanko to:
razkriva natanko to:
06:49
that how you think about stress matters.
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da je pravzaprav naše stališče
do stresa pomembno.
do stresa pomembno.
06:52
So my goal as a health psychologist has changed.
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Tako se je moral spremeniti
tudi moj strokovni cilj.
tudi moj strokovni cilj.
06:56
I no longer want to get rid of your stress.
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Nič več si ne želim,
da bi se rešili vašega stresa.
da bi se rešili vašega stresa.
06:58
I want to make you better at stress.
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Odslej vas hočem na stres
le bolje pripraviti.
le bolje pripraviti.
07:01
And we just did a little intervention.
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Pravkar smo tudi sami naredili mali ukrep.
07:03
If you raised your hand and said
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Če ste dvignili roko in rekli
07:05
you'd had a lot of stress in the last year,
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da ste v preteklem letu
doživeli veliko stresa,
doživeli veliko stresa,
07:07
we could have saved your life,
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potem smo vam lahko rešili življenje,
07:09
because hopefully the next time
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kajti ko vam bo naslednjič
07:10
your heart is pounding from stress,
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srce močno razbijalo
07:12
you're going to remember this talk
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se boste morda spomnili mojega govora,
07:14
and you're going to think to yourself,
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in boste pomislili,
07:16
this is my body helping me rise to this challenge.
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v bistvu mi telo
le pomaga pri soočanju z izzivom.
le pomaga pri soočanju z izzivom.
07:22
And when you view stress in that way,
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Ko na stres gledate na tak način,
07:24
your body believes you,
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vam telo verjame,
07:26
and your stress response becomes healthier.
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tako bo tudi vaš odziv
na stres postal bolj zdrav.
na stres postal bolj zdrav.
07:30
Now I said I have over a decade of demonizing stress
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Rekla sem, da se vam moram za več kot
desetletje dolgega zastraševanja s stresom
desetletje dolgega zastraševanja s stresom
07:34
to redeem myself from,
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z nečim odkupiti,
07:36
so we are going to do one more intervention.
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zato bomo izvedli še zadnji ukrep.
07:38
I want to tell you about one of the most
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Rada bi vam povedala o enem najbolj
07:40
under-appreciated aspects of the stress response,
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podcenjevanem vidiku odziva na stres,
07:43
and the idea is this:
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ki se glasi:
07:46
Stress makes you social.
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Stres te naredi družabnega.
07:49
To understand this side of stress,
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Da bi razumeli ta vidik stresa,
07:50
we need to talk about a hormone, oxytocin,
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je potrebno spregovoriti
o hormonu oksitocinu,
o hormonu oksitocinu,
07:53
and I know oxytocin has already gotten
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in vem, da je oksitocin že na splošno
07:56
as much hype as a hormone can get.
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priljubljen med hormoni.
07:58
It even has its own cute nickname, the cuddle hormone,
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Ima že celo ljubkovalno ime,
tj. hormon objemanja,
tj. hormon objemanja,
08:02
because it's released when you hug someone.
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saj se sprošča ravno, ko smo v objemu.
08:04
But this is a very small part of what oxytocin is involved in.
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Toda to je majhen delček tega,
v kar je oksitocin vpleten.
v kar je oksitocin vpleten.
08:09
Oxytocin is a neuro-hormone.
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Oksitocin je živčni hormon.
08:11
It fine-tunes your brain's social instincts.
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Možganom pomaga uglasiti
naše zmožnosti za odnose.
naše zmožnosti za odnose.
08:15
It primes you to do things
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Izpopolni vas tako, da počnete stvari,
08:17
that strengthen close relationships.
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ki utrdijo vaše intimne odnose.
08:21
Oxytocin makes you crave physical contact
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Oksitocin ustvarja potrebo
po telesni bližini
po telesni bližini
08:24
with your friends and family.
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s prijatelji, družino.
08:26
It enhances your empathy.
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Poveča vaše sočutje.
08:27
It even makes you more willing to help and support
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Še več, naredi vas bolj pripravljene,
da pomagate
da pomagate
08:30
the people you care about.
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in podpirate ljudi, ki vam pomenijo.
08:33
Some people have even suggested
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Nekateri celo menijo,
08:35
we should snort oxytocin
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da bi morali oksitocin njuhati,
08:38
to become more compassionate and caring.
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da bi postali še bolj sočutni in skrbni.
08:43
But here's what most people don't understand
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Toda obstaja nekaj,
česar ljudje ne razumejo
česar ljudje ne razumejo
08:45
about oxytocin.
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o oksitocinu.
08:48
It's a stress hormone.
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Da gre za stresni hormon.
08:51
Your pituitary gland pumps this stuff out
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In vaša nadledvična žleza ga brizga ven
08:54
as part of the stress response.
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kot del stresnega odziva.
08:55
It's as much a part of your stress response
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Je prav tako del stresnega odziva
08:58
as the adrenaline that makes your heart pound.
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kot adrenalin, ki vam omogoča bitje srca.
09:02
And when oxytocin is released in the stress response,
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In ko je oksitocin sproščen
v stresnem odzivu,
v stresnem odzivu,
09:04
it is motivating you to seek support.
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vas spodbuja, da si poiščete podporo.
09:08
Your biological stress response
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Vaš biološki odziv na stres
09:10
is nudging you to tell someone how you feel
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vas pozove, da nekomu zaupate vaše počutje
09:13
instead of bottling it up.
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in ne da ga zadržujete v sebi.
09:16
Your stress response wants to make sure you notice
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Stresni odziv je tam tudi zato, da opazite
09:19
when someone else in your life is struggling
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ko je nekdo drug v vaši bližini v stiski
09:21
so that you can support each other.
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da lahko drug drugemu pomagate.
09:24
When life is difficult, your stress response wants you
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Ko je v življenju težko,
stresni odziv od vas zahteva
stresni odziv od vas zahteva
09:28
to be surrounded by people who care about you.
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da ste obkroženi z ljudmi,
ki vas imajo radi.
ki vas imajo radi.
09:33
Okay, so how is knowing this side of stress
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Torej kako vam lahko ta vidik stresa
09:35
going to make you healthier?
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pomaga do boljšega zdravja?
09:37
Well, oxytocin doesn't only act on your brain.
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Namreč, oksitocin
nima učinka le v možganih.
nima učinka le v možganih.
09:40
It also acts on your body,
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Tudi na telo ima učinek,
09:42
and one of its main roles in your body
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saj je ena od njegovih
glavnih vlog v telesu
glavnih vlog v telesu
09:44
is to protect your cardiovascular system
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da ščiti sistem srca in ožilja
09:47
from the effects of stress.
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pred učinki stresa.
09:49
It's a natural anti-inflammatory.
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To je naravni protivnetni mehanizem.
09:52
It also helps your blood vessels stay relaxed during stress.
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In kljub stresu našemu ožilju pomaga,
da ostane sproščeno.
da ostane sproščeno.
09:55
But my favorite effect on the body is actually on the heart.
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Moj najljubši učinek na telo
je seveda učinek na srce.
je seveda učinek na srce.
09:59
Your heart has receptors for this hormone,
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Vaše srce prek receptorjev
sprejema ta hormon,
sprejema ta hormon,
10:03
and oxytocin helps heart cells regenerate
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in oksitocin pomaga,
da se srčne celice regenerirajo
da se srčne celice regenerirajo
10:06
and heal from any stress-induced damage.
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ter pozdravijo
od škodljivih posledic stresa.
od škodljivih posledic stresa.
10:10
This stress hormone strengthens your heart,
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Ta stresni hormon
opolnomoči vaše srce,
opolnomoči vaše srce,
10:15
and the cool thing is that all of these physical benefits
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in kar je še najboljše,
vse telesne prednosti
vse telesne prednosti
10:18
of oxytocin are enhanced by social contact
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oksitocina se povečujejo
s pomočjo odnosov z drugimi
s pomočjo odnosov z drugimi
10:22
and social support,
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in socialne podpore,
10:23
so when you reach out to others under stress,
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tako da ko se pod stresom
obračate k drugim,
obračate k drugim,
10:26
either to seek support or to help someone else,
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bodisi iščoč pomoč
ali pa isto nudite drugemu,
ali pa isto nudite drugemu,
10:30
you release more of this hormone,
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sproščate več tega hormona,
10:32
your stress response becomes healthier,
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vaš odziv na stres postane zdrav,
10:34
and you actually recover faster from stress.
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in dejansko od stresa
tudi hitreje okrevate.
tudi hitreje okrevate.
10:37
I find this amazing,
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Mar ni izjemno,
10:39
that your stress response has a built-in mechanism
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da ima odziv na stres že vgrajen mehanizem
10:43
for stress resilience,
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za njegovo odpornost,
10:46
and that mechanism is human connection.
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ki se mu reče človeška povezanost.
10:50
I want to finish by telling you about one more study.
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Zaključila bi s tem,
da vam povem še o eni raziskavi.
da vam povem še o eni raziskavi.
10:54
And listen up, because this study could also save a life.
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Poslušajte pozorno,kajti lahko,
da bo komu rešila tudi življenje.
da bo komu rešila tudi življenje.
10:58
This study tracked about 1,000 adults in the United States,
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Raziskava je spremljala
okoli 1000 odraslih Američanov,
okoli 1000 odraslih Američanov,
11:01
and they ranged in age from 34 to 93,
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starih med 34 in 93 let,
11:06
and they started the study by asking,
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pričela pa se je z vprašanjem,
11:08
"How much stress have you experienced in the last year?"
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"Koliko stresa ste doživeli
v preteklem letu?"
v preteklem letu?"
11:12
They also asked, "How much time have you spent
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Spraševala je tudi,
"Koliko časa ste preživeli tako,
"Koliko časa ste preživeli tako,
11:16
helping out friends, neighbors,
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da ste pomagali prijateljem, sosedom in
11:19
people in your community?"
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drugim ljudem v vaši skupnosti?"
11:22
And then they used public records for the next five years
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Nato so uporabili javne podatke za naslednjih pet let,
11:24
to find out who died.
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da bi ugotovili, kdo je umrl.
11:27
Okay, so the bad news first:
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Ok, torej najprej slabe novice:
11:30
For every major stressful life experience,
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vsaka večja stresna izkušnja,
11:33
like financial difficulties or family crisis,
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kot npr. finančne težave
ali družinska kriza,
ali družinska kriza,
11:36
that increased the risk of dying by 30 percent.
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je tveganje za umrljivost
povečala za 30 odstotkov.
povečala za 30 odstotkov.
11:40
But -- and I hope you are expecting a but by now --
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Toda - upam, da ste sedaj ta ´toda´
že pričakovali -
že pričakovali -
11:44
but that wasn't true for everyone.
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to ni držalo za vse.
11:46
People who spent time caring for others
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Za osebe, ki so živele tako,
da so pomagale drugim,
da so pomagale drugim,
11:50
showed absolutely no stress-related increase in dying. Zero.
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se je izkazalo, da se umrljivost
ni nič povečala. Nič.
ni nič povečala. Nič.
11:56
Caring created resilience.
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Skrb za druge je ustvarila odpornost.
12:00
And so we see once again
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Torej lahko vidimo
12:01
that the harmful effects of stress on your health
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da se škodljivim posledicam stresa
12:04
are not inevitable.
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lahko izognemo.
12:06
How you think and how you act
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Način mišljenja in odzivanja
12:09
can transform your experience of stress.
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lahko spremeni stresno izkušnjo.
12:12
When you choose to view your stress response
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Ko izberete, da stresni odziv obravnavate
12:15
as helpful,
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kot nekaj koristnega,
12:17
you create the biology of courage.
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s tem ustvarjate zmožnosti za pogum.
12:22
And when you choose to connect with others under stress,
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Ko se pod stresom odločite
še povezovati z drugimi,
še povezovati z drugimi,
12:25
you can create resilience.
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lahko ustvarite odpornost.
12:29
Now I wouldn't necessarily ask
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Seveda si sama ne bi ravno želela
12:32
for more stressful experiences in my life,
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več stresnih izkušenj v življenju,
12:35
but this science has given me
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toda znanost mi je omogočila
12:37
a whole new appreciation for stress.
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da sem pričela stres še bolj ceniti.
12:41
Stress gives us access to our hearts.
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Stres nam omogoča dostop do naših src.
12:45
The compassionate heart that finds joy and meaning
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Sočutno srce, ki najde veselje in pomen
12:49
in connecting with others,
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v povezovanju z drugimi,
12:51
and yes, your pounding physical heart,
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in seveda, vaše bitje srca
12:54
working so hard to give you strength and energy,
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gara zato, da vam daje moč in energijo.
12:59
and when you choose to view stress in this way,
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Ko se odločite gledati
na stres na tak način,
na stres na tak način,
13:03
you're not just getting better at stress,
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niste le boljši v stresu,
13:05
you're actually making a pretty profound statement.
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temveč s tem kažete tudi globoko stališče.
13:09
You're saying that you can trust yourself
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S tem sporočate, da si lahko bolj zaupate
13:12
to handle life's challenges,
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pri soočanju z življenjskimi izzivi,
13:15
and you're remembering that
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in da dobro veste,
13:18
you don't have to face them alone.
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da pri tem niste sami.
13:21
Thank you.
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Hvala.
13:22
(Applause)
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(aplavz)
13:32
Chris Anderson: This is kind of amazing, what you're telling us.
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Chris Anderson: Res je neverjetno,
kar nam govorite.
kar nam govorite.
13:34
It seems amazing to me that a belief about stress
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Najbolj pa seveda to,
da lahko prepričanje o stresu
da lahko prepričanje o stresu
13:39
can make so much difference to someone's life expectancy.
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naredi takšen učinek
na posameznikovo življenjsko dobo.
na posameznikovo življenjsko dobo.
13:43
How would that extend to advice,
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Kaj bi svetovali nekomu,
13:45
like, if someone is making a lifestyle choice
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ki je pred izbiro življenjskega stila
13:47
between, say, a stressful job and a non-stressful job,
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med npr. stresnim poklicem
in ne-stresnim poklicem,
in ne-stresnim poklicem,
13:51
does it matter which way they go?
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ali je torej sploh pomembno
katero smer izberejo?
katero smer izberejo?
13:54
It's equally wise to go for the stressful job
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Je enako modro sprejeti
tudi stresni poklic
tudi stresni poklic
13:57
so long as you believe that you can handle it, in some sense?
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dokler verjameš, da ga lahko obvladaš?
14:00
Kelly McGonigal: Yeah, and one thing we know for certain
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Kelly McGonigal:
Da, namreč vedeti moramo
Da, namreč vedeti moramo
14:01
is that chasing meaning is better for your health
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da je slediti pomenu
v življenju bolj zdravo
v življenju bolj zdravo
14:04
than trying to avoid discomfort.
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kot se izogibati neugodju.
14:06
And so I would say that's really the best way to make decisions,
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Rekla bi tudi, da je najboljši način
za odločanje,
za odločanje,
14:09
is go after what it is that creates meaning in your life
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da slediš temu, kar ti pomeni v življenju,
14:11
and then trust yourself to handle the stress that follows.
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nato si zaupaj, da boš zmogel
premagati stres, ki tej izbiri sledi.
premagati stres, ki tej izbiri sledi.
14:15
CA: Thank you so much, Kelly. It's pretty cool.
KM: Thank you.
KM: Thank you.
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CA: Najlepša hvala, Kelly, to je super.
KM: Hvala vam.
KM: Hvala vam.
14:17
(Applause)
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(aplavz)
ABOUT THE SPEAKER
Kelly McGonigal - Health psychologistKelly McGonigal translates academic research into practical strategies for health, happiness and personal success.
Why you should listen
Stanford University psychologist Kelly McGonigal is a leader in the growing field of “science-help.” Through books, articles, courses and workshops, McGonigal works to help us understand and implement the latest scientific findings in psychology, neuroscience and medicine.
Straddling the worlds of research and practice, McGonigal holds positions in both the Stanford Graduate School of Business and the School of Medicine. Her most recent book, The Willpower Instinct, explores the latest research on motivation, temptation and procrastination, as well as what it takes to transform habits, persevere at challenges and make a successful change.
She is now researching a new book about the "upside of stress," which will look at both why stress is good for us, and what makes us good at stress. In her words: "The old understanding of stress as a unhelpful relic of our animal instincts is being replaced by the understanding that stress actually makes us socially smart -- it's what allows us to be fully human."
Kelly McGonigal | Speaker | TED.com